Show me the salad challenge

“Show Me The Salad Challenge” – FREE eBook & A Fun Challenge

“SHOW ME THE SALAD CHALLENGE”
Remember Jerry McGuire (aka Tom Cruise) on the verge of losing his last client yelling into the phone to Rod Tidwell (aka Cuba Gooding Jr), “SHOW ME THE MONEY!!!!”

That’s what I see happening next week with the, “Show Me The Salad” Challenge on Instagram, Twitter and Facebook!

OK, maybe not exactly that, but I would love to see some #ShowMeTheSalad love next week when we kick off the…

“Show Me The Salad Challenge”.

And to get it all started, I’m giving you a 25 page eBook full of recipes, videos, meal planning ideas, tips, tricks and tools to help you make salad more than just a side dish… you’ll make salad a meal!

Whether you decide to join the challenge is up to you, but you get the eBook and a couple more surprises absolutely free.

The Show Me The Salad Challenge eBook is delicious recipes, amazing dressings and a meal plan that will give you hundreds of ideas and combinations to make boring lettuce turn into amazing creations.

And it’s all based on how I live when it comes to food:

  • Simple
  • Easy
  • Fast
  • Fun &
  • Healthy

Now, if you want to join in the challenge part of it all you are welcome to it and who wouldn’t want to do it… you can WIN a Kitchen Essentials Salad Pro Pack or an Amazon Gift Card and it super simple to do.

Kitchen Essentials Salad Pro PackJust make or buy a salad, take a picture of it, add some tags, post it and collect your points! (I mean you’re probably already doing that right? And is anyone giving you stuff for it? I AM!!!)

This couldn’t be easier!

Plus, in the process of having some fun and taking some pictures, you’re also improving your health, getting great nutrition into your day and more than likely having awesome energy and maybe even losing a few pounds along the way (There is an amazing DETOX SALAD RECIPE).

So join the #ShowMeTheSalad challenge, eat great and win-win-win-win.

 

Here’s how to get your free e-book:

Click here… that’s it, that’s all. 

From there you will be sent the e-book and learn all the details for the contest and how you can earn points to get you to the winner’s circle.

You can call this the, “Winner, Winner – Chicken Salad Dinner”. (you see what I did there right?)

So, click the link or the picture below and join us!
SHOW ME THE SALAD LINK

Show Me The Salad Challenge By Dr Carrie Burrows
Full contest rules
Kitchen Essentials Salad Pro Pack
Sign Up For My Newsletter (you get points for this)

 

 

biggest loser

Biggest Loser Is Going, Going, Gone!!

Biggest Loser is going, going, gone????

 

According to Ragen Chastaine;
“Reports are coming in saying that The Biggest Loser is cancelled.” {Read full article here}
Oh how I hope this is true because it will be one less weight loss problem.

 

The Biggest Loser has ruined people and set back realistic expectations for weight loss making it more frustrating for people when they don’t see dramatic 10 pound losses every week.

 

Losing a pound a week pre Biggest Loser was a win because it was a win. Now it’s not enough. What??!!

Biggest Loser Is An Entertainment Product

  • This is a game show.
  • The participants are contestants.
  • The show needs ratings which = revenue.
  • It’s edited for drama and anticipation so we see what they want us to see.
  • Convenient product placements and endorsements got us to buy special water bottles and other ‘things’.
The goal was shock and awe weight loss.

 

This became their full-time job. 8-10 hours a day of shady weight loss tactics.

 

They were promised the chance of winning money and a new life.

 

They left their families and went into solitary confinement.

 

The participants did what they were told to do, no matter how extreme since they were the entertainment.

 

I have an acquaintance that worked with the show on a couple of episodes and the extremes that were used were in their professional opinion, “…unsafe, unhealthy and unethical.”

 

A lot of the contestants have gained the weight back, while continuing to struggle with the past.

 

Their eating disorders became worse since the cause was never addressed.

 

Their self-esteem has been beaten up while we watched.

 

They can’t speak out because of iron clad non disclosure agreements.

Biggest Loser – The Dr. Carrie Version

It took me a year, 365 days to lose 100lbs because I wanted life long results. No magic, no pills, no crazy supplement packages, no danger to my health. Life long weight loss principles that worked because they are effective and natural.

 

Finally, stop buying into marketing hype about unbelievable weight loss fads, pills, potions or “never been used before” tactics.

 

If you don’t know what to believe or where to get the truth just ask me so I can help you out. I will give you the no BS facts that you need to know because you will benefit! Something simple like fitness tips for beginners can help.

Just email me… I’ll respond to you. (Yup, me… not a team, me)

Want to know exactly how I did it? How I lost 100 pounds.

Here you go. It’s absolutely free. This is the exact process I used while being my own biggest loser.

Click here, or on the picture and I’ll send it to you absolutely free so that you can get started right away!

Burn Fat, Get Lean, Get Fit Guide

Free 10 Day Guide To A Better you!

Muscle Building Tips for Men Over 40

Muscle Building Tips For Men Over 40? Really, is that something you want to do?
Yes.. In fact it’s something you need to do.

OK you’re over 40. You woke up and suddenly found that you’ve let yourself go.

muscle building tips for men over 40Even if you were active and had an athletic body in your twenties you may have noticed that your fit bod just ain’t what it used to be.

This is usually because family and career commitments took priority while exercise and fitness was relegated to become something that you’d do if you found the time.

Usually the time never came and your muscles just got weaker and smaller due to atrophy… and that means less fat burning.

In fact, after the age of 30, most men experience some muscle loss every year. If you don’t use it, you lose it. To make matters worse…yes it gets worse, testosterone production decreases and your metabolism slows down too. Now you’re dealing with faster weight gain, lower stamina and weaker muscles.

I know… You’re like a lot of men and figure it’s just too hard to turn back the hands of time and get your muscle building tips for men over 40muscle building tips for men over 40mojo back.

It may seem like it’s impossible to build strength and muscle after all these years of neglect. But, your body is a marvellous and dynamic creation and if you challenge it…it will respond.

You just need to know how to go about doing it.

At the age of 40 and beyond, you’ll most probably not be able to train in the same way that you used to (if you did at all) … or the way that younger guys do. By the way; don’t go looking at Instagram or YouTube and think you need to do what the youth are doing.

You’ll get hurt. You’ll be in pain and you’ll give up. Remember what you could do at 20? Keep in mind, those kids are where you once were and someday they’ll be where you are.

muscle building tips for men over 40Your body will take a longer time to heal and the chances of getting injuries are also higher. With age comes a decrease in mobility, flexibility and limberness. This is where work smarter, not harder comes into play.

You’ll need to take these into consideration when you begin your training. Let’s look at the ways to build muscle once you’re in your forties. Adopt these and you’ll be safe and progress well.

It’s never too late to start.

Muscle Building Tips for Men Over 40

80% intensity

This is a good rule to follow. If your maximum is 10 reps, always do 8. The goal here is to increase volume and not intensity. If you do 3 sets of 10 reps, you may wish to go up to 4 or 5 sets.

Unlike the younger guys who can lift hard to failure and be fine after 2 days, you might either strain your joints or suffer from delayed onset muscle soreness for 4 to 5 days which might mean you not working out muscle building tips for men over 40because of pain. This is time wasted and you could have actually been training.

So, aim for volume and over time you will get stronger. Then you may raise the poundage/resistance and still be at around 80 percent of your maximum effort. As long as you’re getting stronger, you’ll probably be gaining lean muscle and boosting your metabolism.

If It Hurts, Go Light

If the weight you’re using hurts your joints, use lighter weights. If bench presses hurt your shoulders, you should give push-ups a try. They work the same muscles and are just as effective.

If leg presses hurt, try bodyweight squats. In fact, before even working with weights, it would be a good idea to just stick with bodyweight training for about 2 months. They’re just as effective for building strength and muscle. If you apply point 1 above and go for volume, you’ll see amazing improvements.

Stretch after Every Workout

This goes without saying but it’s especially crucial when you’re older. Tight muscles not only cause aches and pains but you can actually strain a muscle or joint if you aren’t flexible enough.

muscle building tips for men over 40Spend at least 7 minutes doing light cardio before your workout. This will get the blood flowing to your muscles and warm them up. Remember to also do about 15 minutes of light stretches after every workout. This will ensure that you can lift weights through a full range of motion and you’ll gain more muscle over time.

Focus on Form

When it comes to muscle building, good form is everything. Always maintain good form when executing the exercises. Do not jerk, kick or do strange flicks and whips with your body just so that you can get the weight up and say you did an extra rep.

If you can’t do an extra rep with good form, then don’t. It just means you aren’t strong enough yet. Give it time and keep training. Over time you’ll get stronger and be able to do that extra rep with good form.

Slow and steady wins the race. As long as your form is good, your progress will not be impeded by injuries due to strain or jerking.

Why do you want to do all this?

You’ll live longer. You’ll look better. You’ll feel better and take it form me men, you are way more sexy muscle building tips for men over 40when you are taking care of yourself than when you’re not.

You don’t need to be a cut and shredded specimen, just be better than you are today.

Don’t forget guys, you should sign up for my newsletter!! I give you tonnes of great health, fitness, exercise and weight loss information that you can use.

Sign up here: CarrieBurrows.com/nl

Refreshing infused water strawberry drink

Infused Water: Options To Help Kick Up Your Water Gains

Infused  Water is a great way to help you increase your water intake.  Let’s face it, plain old water can be boring and when it’s boring, you will probably consider it a chore to drink.

Store bought additives and pre-flavored water can bring unwanted chemicals, sugar and calories that you just don’t need or want.

So what’s the answer??

Infused Water!

I always have infused water hanging around the house… although with 3 teens, it doesn’t last very long.

Here are 31…yes 31 combinations for you to put together to help you up your water game!

It’s like the Baskin and Robbins of flavored water, #yourwelcome.
Let me know what you make and what you think!
Don’t turn your nose up at Jalapeño water, it’s really good!

If you come up with or already have your own favorite combination, let me know

  1. Strawberry Orange
  2. Blueberry Orange
  3. Strawberry Kiwi
  4. Raspberry Lime
  5. Cucumber Grapefruit
  6. Pineapple Cucumber Lemon
  7. Raspberry Mint
  8. Strawberry Kiwi Orange
    infused water fruit
  9. Cantelope Lime
  10. Blackberry Papaya
  11. Papaya Lime
  12. Strawberry Jalapeno
  13. Watermelon Mint
  14. Strawberry Cucumber Lime
  15. Pineapple Grapefruit
  16. Blackberry Mint
    infused water raspberry blueberry
  17. Apple Cinnamon
  18. Pineapple Cucumber Lemon
  19. Mango Ginger Mint
  20. Mint Lime
  21. Orange Pineapple
  22. Kiwi Honeydew
  23. Berry Citrus
  24. Lemon Blueberry
    infused water raspberry blueberry
  25. Watermelon Coconut
  26. Cucumber Mint
  27. Cucumber Mint Jalapeno
  28. Orange Mango
  29. Peach Mango
  30. Strawberry Papaya
  31. Jalapeño lemon lime
    infused water raspberry blueberry
Other add in’s to consider:
lavender (dried)
cilantro
basil
thyme
green tea
Variations.
*Use a large pitcher or a gallon. (You’ll want lots on hand)
*Freeze the fruit and let it melt and infuse your water. (Instant Ice Cubes)
*Use a fancy fruit infuser water bottle or pitcher (Can be expensive but saves clean up)
*Chop up the fruit/vegetables and let them sit in your water. (Small enough and you can eat it too)
^note: some fruit like watermelon will start to disintegrate so be prepared.

Facebook Live

I’ll be on Facebook tonight live at 8:30 doing another, “First Impressions Bar Tastings”
Join me here: facebook.com/iamcarrieburrows
Tonight on tap we have…
  • Maple Glazed Donut
  • Salted Caramel
  • Chocolate Coconut
  • Peanut Nutter
  • White Chocolate Cookie

FitJoy

  • Grandma’s Lemon Square

…and of course, the Spit Bucket Of Shame (just in case).

Have you signed up for my newsletter yet?

You should!! I give you tonnes of great health, fitness, exercise and weight loss information that you can use. Sign up here: CarrieBurrows.com/nl

Animal Style Healthy Hack In-N-Out Burger

Animal Style: A Healthy Hack For The Awesome In-N-Out Burger Sauce

Animal Style… you’ve heard of it. It’s the off menu sauce that can take your plain old burger and fries from In-N-Out Burger and turn them into something out of this world!

I know you’re thinking, “Hey Dr. Carrie, how can you promote healthy living and eating and talk about a burger and fry joint in the same breath?”

Excellent question.

I am a big fan of In-N-Out Burger. They are located primarily on the west side of the US but on a family road trip to Texas is where I tried it out for the first time.

Yes, I ordered my single burger bunless in a lettuce wrap. In-N-Out calls it, “Protein Style” and it’s about 150 calories less than the original burger. It’s a good burger. My husband went for the secret menu ‘Animal Style Burger & Fries’. Animal Style is a sauce and caramelized onions with cheese.

Animal Style is a whole different level of good (I chalk it up to the onions).

Last week one of my kids brought up our road trip and he said that he would love to go to In-N-Out again. Since a road trip back to Texas (the closest location to us from Florida) isn’t on the books right now, I went to work to bring In-N-Out to us.

Animal Sauce Hack Time
animal style fries and burger

This recipe was made live on Facebook which you can watch here: https://www.facebook.com/iamcarrieburrows/videos/10154449119522003/

I love taking recipes and hacking them to figure out how to make them healthier and still stay true to the taste and this one nails it!

Animal Style Sauce Ingredients
1/2 cup mayo – (see my homemade mayo recipe below)
1/2 cup ketchup
2 tbsp dill relish or chopped dill
1 tsp yellow mustard
1/2 tsp sea salt
1 tsp apple cider vinegar
1/2 tsp pepper
1/2 tsp sweetener

Directions
Mix well and refrigerate until you’re ready to use it.
I like to make mine a couple of hours ahead of eating and allow all the flavors really blend together.
Caramelized Onions
Chop 1 cup of white onion
In a frying pan or skillet over medium heat, add 1 tbsp of avocado, coconut or olive oil, butter or ghee. Once hot, add in the onion and sauté for about 15 minutes. It can be done faster, but when you take the time and do it slow, there is a noticeable flavor difference.
Homemade Mayo
Ingredients
1 egg at room temperature
1 cup light olive oil or avocado oil
2 tbsp lemon juice or apple cider vinegar – room temperature
1 tsp sea salt
1 tsp dry mustard
Directions
In a mason jar or glass mixing bowl mix together the egg and lemon juice then add in the salt and mustard. Very…I mean very slowly add in the olive oil. You’ll be bored pouring when you do it right, that’s how slow you need to pour.
I’m telling you, you’ll be happy you made this.

BUT…

We are not talking burgers and fries as a regular part of you healthy nutrition plan. This is a one-off, once in a while treat. Oh, and in the Facebook live, I show an alternative to conventional potatoes for your fries… it’s ‘sweet’!

Thanks for taking the time to read this post. I really appreciate it! Thoughts, questions, ideas for future recipes? Let me know by leaving a comment below!

Make sure you are the first to know when I create new recipes, share health and fitness related information by signing up for my newsletter here! CarrieBurrows.com/nl
rainbow wrap

Rainbow Wrap: Gluten Free, Paleo And Delicious!

Rainbow wrap snack time has become a new top request in my home! Either as a great little snack or an awesome lunch choice. They are so easy to make and incredibly versatile.

I know, when you hear ‘Rainbow Wrap’ your mind immediately sends you a picture of a typical wrap with some colorful insides or maybe even a roll from your favorite sushi restaurant.

Hopefully that will all change when you try this Rainbow Wrap because this wrap is made entirely from veggies with an option for protein and of course a few dipping sauces that I know you’ll love!

You start with ditching the conventional wrap and replacing it with a hearty Collard Greens Leaf!

That’s right… a collard leaf!

Now, I was a little hesitant at the thought of using a raw collard leaf. Don’t get me wrong. I love collard greens when they’re cooked, but a big old raw leaf? Absolutely! [Video Below of Both Original & Vegan Version]

Carrie’s Rainbow Wrap

Ingredients

  • Collard Leaves
  • Red Cabbage
  • Carrot
  • Rice / Quinoa
  • Cucumber
  • Red Pepper
  • Chicken
  • jalapeño (optional, but gives a nice kick and a great taste)

Directions

  1. Select collard leaves that are large without any holes. Using a paring knife, trim the spine of the leaf to make it about the thickness of the rest of the leaf. This takes some time and practice but it allows the leaf to bend without breaking.
  2. Cook your rice or quinoa and allow to cool.
  3. Cook your chicken the way you like. I used left over grilled chicken breast.
  4. Julienne the carrot, cucumber, red pepper and red cabbage.
  5. Lay your collard leaf, spine down and add a couple of teaspoons of rice / quinoa, your chicken and the vegetables.

Fold and roll.

Enjoy!

Sauces… I had three sauces for the video.
1) Sriracha & Garlic Aioli
2) Liquid Aminos & Sesame Oil with Green Onion
3) Thai Peanut Sauce

Go ahead and make these for yourself! They are a great recipe to add to your collection, especially with summer and fresh vegetables upon us!

Make sure to sign up for my newsletter so you can always be the first to know about what I’m sharing when it comes to your health, fitness and great recipes! Sign up here: carrieburrows.com/nl

PS – Tomorrow I’ll be sharing the sauce recipes in my newsletter.

Rainbow Wrap

Vegetarian Rainbow Wrap

stupid fitness

Stupid Fitness S%*^ You See Online.

Stupid fitness sh, I mean most of the “advice” I see online I choose to just scroll by after a good long hard I eye roll where I get to see the grey matter of my brain.

Everyone is an expert.

Do this. Do that. Drink this. Don’t eat that.
I stopped getting upset when I would see magazine articles of “Walk Away The Pounds” or “This Special Diet Will Incinerate Fat While You Sleep!

OH THERE IS SO MUCH GARBAGE OUT THERE!

Here is one “article” I want to rip apart.

20 Rules Fit Women Follow… aka (Stupid Fitness)

1. Exercise
Duh. Fit people don’t loathe exercise. Fit people make sure that exercise is a part of their day.
2. Thoughtful about meals
Fit people do put effort into planning their meals and planning their days so that they have the right food on hand.
3. Lots of protein
Yup, another no brainer here. Protein is necessary, but lots?! what does that even mean?
4. High fiber carbs
The article noted bread, pasta, rice. Whoa Nelly. Dem are fightin’ words. How about no, actually how about hells no. Higher fiber carbs should mean vegetables, not processed food. Please know this!
5. Fit people eat as soon as they wake up
So “fit” people eat as soon as they wake up?! I don’t.  I’m fit and I am not a breakfast person. This whole breakfast is the most important meal of the day garbage is old and tired. Here’s the thing, some people wake up hungry and some people don’t. ‘You do you boo’, BUT don’t start your day with pop tarts and bagels.
6. They eat before and after workouts
Wow, these special fit people are metabolic machines.
Must be awesome to have a wildly fast metabolism and iron gut #goals.
Again, I consider myself fit and if I eat before I workout I feel barfy and depending on when I workout sometimes I’m not hungry after. This whole DNA thing is crazy right?!

What The What??

The “article” said carbs before a workout and protein after … uuggghhhh, stop with this circa 1985 thinking. If you have fat to lose then you do not need to eat carbs before your workout.  And if you must eat before your workout, have some cucumbers.
7. They eat all of the time and have snacks
Bless their little hearts. <— Southern Snark.
*Cough* liars *cough
8. No junk at home but they indulge when they are out
I’m only half mad at this one. No junk at home, whew! Indulge when you go out, why? For what purpose? Rewarding yourself with food?  These “fit” people indulge? In what? Kale salad or onion rings? Context people, we need context!
9. They mentally order their meals before they get to the restaurant
Hey now, we can be friends again. Yes, know before you go!!!
10. Fit people recommend having a fit group
Our friendship is still in tact with this point. A fit group can be other fit friends, a workout class, etc. Fit friends motivate, encourage, support. Non fit-friends bring you down, guilt you into eating crap, criticize your lifestyle.
11. They do interval training
Yes!!! Doing the same tired old treadmill or elliptical workout you have done for the last 5 years isn’t cutting it…never has, never will.
12. Even if they can’t do a workout, They find ways to stay active
Fit people like to be active!! Truth!
13. They don’t let busy days turn into cheat days.
This is a big one and I am glad that some sense came from this article.
Their health and physique matters and they make it a priority.
So a couple of things to wrap up. Yes, I know it’s not 20, but I can’t be bothered anymore.
The “fit people” they interviewed were all people who have fitness jobs and are in the public eye. How they look matters to their bank account.
They all workout multiple times a day…

it’s their job.

To look a certain way you have to do a certain amount of work – understand that. If you come across an article or someone trying to convince you that it only takes minimal effort, that is a complete lie. Always has been, always will be.
Aside from one of them, they were all young and no kids.
They have their metabolism on their side, humming along like a sports car.

Hormones matter people <= NOT STUPID FITNESS

As we age, oh Lawd, hormones can and will mess you up.
Having a jacked up C-Section can make a mess of your abs or going through an illness (medications) can leave you on the wrong side of what you want to see on the scale.
I am not one for excuses but when you have a family and kids, it takes a real effort to make fit happen. Fit people with a family make it happen. When you are young and have no kids, the world is yours, your time is your time.
When I was in my 20’s and teaching 4 fitness classes a day I could eat whatever I wanted. After kids in my 30’s I had to be a little more careful. When 35… wait, what…hang on, I used to be able to eat that – why are my shorts so friggin’ tight?! OK, hello 40… why am I being punished?!
Why do I hate these Bull S&%$ articles?  Because they don’t tell you the whole story.
They tell you what they want to sell you.
They tell you what you want to hear…go ahead eat the pasta, these fit girls eat it – complete and utter BS
As you experience more of life (aging) you need to learn to pivot.
What worked for me at 20 does not work mid 40’s.
Complaining and having a pity party doesn’t give you your 20-year-old metabolism back.

To Do List:

Drink water everyday.
Do some kind of exercise/movement/activity – daily
Eat real food – no labels
Stop reading bullsh$% on the internet or in magazines.
Want some information that isn’t stupid fitness s%$^?
Make sure to subscribe to my newsletter. I give you the straight goods… not the stupid fitness…
carrieburrows.com/nl